"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster

March 2017

- 30 minutes of some form of exercise 5 days a week
- Core strength & conditioning
- Rowing, cycling, paddling, kettelbells
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports
- Sprint workouts

March Workouts

Days This Month: 31
Some form of exercise: 6 of 27 days
Approx. exercise hours: 9.5
Approx. hiking/climbing miles: 14.0
Paddling miles: 0.0
Cycling miles: 6.75

March WORKOUTS AT A GLANCE -
3/13 - Clover Springs Speed Hike
3/14 - PFC Gym/Lifting, Core Strengthening & Conditioning
3/21 - Cycling/ PFG Gym Lifting
3/22 - Speed Hike/PFC Gym Core & Lift
3/25 - Point Arena Hike
3/27 - Clover Springs Speed Hike/PFC Gym Lifting

Tuesday, January 29, 2008

Location: West Hills

Workout: Just Something (Foot Healing)
Trail Hike / Easy Scramble
Hike the main fire trail, then the spur to the lower falls on the upper section of Porterfield Creek. A slide a few years ago wiped out the trail, so some hillside scrambling is required to reach the falls.

Time: 00:35:00

Location: PFC Gym
Workout: Power

Burgener Warm-up
5X push press @ 95#

I had planned on a Olympic Lift workout, but it was reeeeal cold and my head wasn't in it, so I bailed! Safer that way.

Time: 00:00:00

Monday, January 28, 2008

Location: PFC Gym

Workout: Power
A quickie!
Warm up
5 minutes on Heavy Bag.


3 Rounds of
10X band assisted kipping pull-ups.
10X parallette deep push-ups.
10X deep squat sumo deadlift high pulls with 44# kettlebell.
_
Home made Parallettes for dips, L-sits and a variety of push-ups.
Idea from CrossFit.
_
Time: 00:30:00

Sunday, January 27, 2008

Location: Lake Sonoma

Workout: General
Trail Hike
An easy hike on the new Boar Scat Trail out of the No Name Flat Trailhead with Marcie & Katie.
Testing the heel out and it feels pretty good. No running yet though.


The new Boar Scat Trail branches off of the No Name Flat trail.


A Newt along the wet trail.


A portion of the new Boar Scat Trail.


Marcie at the Boar Scat/Half-A-Canoe junction.


Time: 00:41:00
Miles: 1.5

Location: PFC Gym
Workout: Strength, Core Strengthening & Conditioning
Bench Press
3X 10 - bench press @ 85#
3X 10 - incline press @ 85#
3X 10 - decline press @ 85#

3X 10 - bench press @ 105# (1 rep with narrow grip)
3X 10 - bench press @ 115# (1 rep with narrow grip)
3X 6 - bench press @ 125# (1 rep with narrow grip)
3X 4 - bench press @ 135# (1 rep with narrow grip)
3X 1 - bench press @ 145#

5X - 95# push press

6X - 15 Abmat sit-ups

3X 5 - 6 count superman back extension

Time: 01:02:00

Saturday, January 26, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Road Bike ride - Preston Loop
Via the River park Trail with a fast ride up the first hill on Cherry Creek Rd. on the return.

Time: 00:33:27
Miles: 7.8

Wednesday, January 23, 2008

Still Resting Foot

I know, it's a fookin' excuse!..... but it does feel better.

I talked to a doctor today. It's what I thought it was, so I just have to watch the foot impact for about a month until it heals up.

Side Note: If you love your dog, check out this web link. www.bikinfools.com/azul_crossing.htm

A bumper sticker I once read...
"Oh Lord, please let me be the person my dog thinks I am."

A great web-site for the loosely unwound: www.bikinfools.com

Tuesday, January 22, 2008

Resting Foot

Icing it for several hours off and on for the last two evenings. Still painful to walk, but better then a few days ago.

Doctors appointment tomorrow. That way I can get the insurance company to pay for inexpensive (or expensive custom fitted) arch supports.

Sunday, January 20, 2008

Rest

"Getting to the starting line is usually a lot harder than getting to the finish." - J.

Seems I've come down with Plantar Fasciitis. My right heel has been bothering me for a few months. I've quite running, but even cycling inflames it. AAurrghhhh!

Saturday, January 19, 2008

Location: Sonoma County Backroads

Workout: Endurance >90
Road Bike Ride - The Geysers
From home, ride River Road to Geysers Road northeast of town. Then 11 miles of mostly moderate uphill climbing to the Vista near the end of Geysers Resort Road.
Reverse course back to Cloverdale.
Start Time: 9:05 am
Outside Temp: 38 F

Approx. miles: 24
Time: 02:50:00 (seemed like 1 1/2)

Terrain near the start.


Open valley and Sulfer Creek about half way.


Still cold in the shade near the Old Geysers Road Bridge.


Some sort of old mine along Geysers Road.


A few of the Geyser power plants.


The Geysers
More on the Geysers

Friday, January 18, 2008

Location: PFC Gym

Workout: Power, strength

Warm up
- 10 min Nordic track
3X 25 - two handed kettlebell swing

Bench Press
15X @ 85#
14X @ 90#
13X @ 95#
12X @ 100#
12X @105#
11X @ 110#
10X @ 115#
9X @ 120#
3X @ 125#

20# Dumbell Thrusters
5X 10

Band Assisted Kipping Pull-ups
3X 10

Turkish get-up
12X - 35# kettlbell(6 right/ 6 left hand carry)

Total Time: 01:13:00

Tuesday, January 15, 2008

Location: Olema, CA

Workout: Endurance >90, Power
Mountain Bike Ride - Bolinas Ridge Loop

From the Trailhead near Olema, ride the Bolinas Ridge Trail, McCurdy Trail, Olema Valley Trail, Randall Trail back to the ridge, then the Bolinas Ridge back to the start.

Foggy 8:10am start


The sun trying to break through


High on the ridge


The forest section


No shit!


Wide open on the return (Tomalas Bay in the distance)


Back at the start
1:14pm

T
ime: 05:04:00
Approx Miles: 17 (all dirt)

Sunday, January 13, 2008

Location: Sonoma County Backroads

Workout: Endurance less than 90 min.
Road Bike Ride
Canyon Road Loop (Old Redwood Hwy./Canyon Rd./Dutcher Crk. Rd.)
Time: 01:21:00



Vineyards along Old Redwood Highway near Asti, CA.



Along Highway 101 near Asti, CA.


Vineyard with Mustard in the Dry Creek Valley.

Location: PFC Gym
Workout: Power
3X 25 - 44# two handed kettlebell swing

3 Rounds of with 44# Kettlebell
7X - kettlebell hang clean (each right / left hands)
7X - kettlebell hang clean and press (each right / left hands
84 total lifts

Time: 00:33:00

Total Workout time: 01:54:00

Saturday, January 12, 2008

Rest

Friday, January 11, 2008

Location: Lake Sonoma

Workout: Endurance >90 (more lower body joint abuse)
Road Bike Ride - Trail Run/Speed Hike

From the Visitor's center parking lot, ride Rockpile Road to the Grey Pines Flat Trailhead.
Time: 00:28:34

Get on the No Name Flat trail and ditch bike, helmet and cycling shoes in bushes.


(shitty picture)
Slip on me trail shoes and take off runnin'.

On the newly cut section that connects Grey Pines Flat with No Name Falt.

From No Name Flat Trail, run to Lone Rock Trailhead and start down the Dry Creek Trail. The sun was trying to break through.

Running through the Redwood Grove.

Man...., the sun is almost breaking through.

Now running through Oak and Madrone.


Headed up through the Grey Pines toward the trailhead.

Popping out at the Grey Pines Flat Trailhead.
Time: 01:26:56
Get Bike and gear, rip back down to the Visitor's Center.
Time: 01:42:56

Total Time: 01:42:56
_______________
Location: PFC Gym
Workout: Power
Qlympic Lifts
3 Rounds of @ 75#
- 5X press
- 5X Push Press
- 5X Push Jerk


Deadlift
- 10X @ 165#
- 8X @ 175#
- 6X @ 210#
- 4X @ 245#
- 3X @ 255#
Time: 00:27:00
Total Workout Time: 02:09:56

Thursday, January 10, 2008

Rest

Wednesday, January 09, 2008

Location: Armstrong Woods State Preserve

Workout: Functional Fitness
Armstrong Woods Trail Work

- rake, shovel, dig, hoe.


LINKS
Armstrong Woods State Preserve
Stewards of the Redwoods and Coast
Russian River Travel

Time: 04:00:00 (9:00am - 3:45pm - count as 4 hours

Tuesday, January 08, 2008

Location: PFC Gym

Workout: Power, Strength, Endurance<90

Warm up
100X - fast 3 stairs climb (up and down counts as one rep)

Bench Press
3 Rounds of @ 75#
- 12X bench press
- 12X decline bp
- 8X incline bp

3X 6 - bench press (bp) @ 105#
4X bp @ 120#
2X bp @ 130#
1X bp @ 135#
1X bp @ 137.5#
1X bp @ 140#

Tabata Squats 20 seconds of work followed by 10 seconds of rest, 8 times (4 min. total)
18, 19, 18, 18, 17, 17, 16, 18

Total Time: 01:05:00

Monday, January 07, 2008

Rest Day

Went Fishin'.

Prepped the boat Sunday afternoon. She didn't see water all of 2007.


Monday morn. Lake Sonoma Dam with Mount St. Helena in the background.


Enjoying my Winter Vacation.


Trolling Flies.

Wait, hold the presses!!! I did get a workout.

Location: Home & yard
Workout: General (Some form of exercise, so it counts)
Rake up leaves and storm debris (functional fitness).

Time: 00:45:00

Sunday, January 06, 2008

Location: PFC Gym

Workout: Power
Warm up
- 500 Meter Row

Core Strengthening and Cond
itioning

1 Round of
35# Kettlebell swing
- 20X two handed swing
- 20X right hand swing
- 20X left hand swing

3 Rounds of
44# Kettlebell swing
- 15X two handed swing
- 15X right handed swing
- 15X left handed swing


5 Rounds of
- 5X band assisted kipping pull-ups

Total Time: 01:07:00

Saturday, January 05, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Road Bike Ride - North / South Loop
From home to, Central Exit, Frontage Road, River Park Trail to Preston, Cloverdale Blvd. through town to South Exit, back on Frontage Road to Central Exit, home.

Time: 00:43:18

Location: West Hills Trails
Workout: Endurance <90
Trail Run / Speed Hike

Up - Main trail, Creek trail.
Down - South Side Traverse, Main Trail.
With Katie.

Time: 00:33:00

Friday, January 04, 2008

Location: PFC Gym

Workout: Power
Light weight workout to wake up the upper body.

3X 200 jump rope warm-up

3 Rounds of
7X band assisted pull-ups
7X dips
10X Parallette push-ups with feet on 20 inch box

Bench Press
20X each - decline, flat, incline @ 65#

2 rounds of
20X - 30# barbell curls wide grip
20X - 30# barbell curls narrow grip

3X 10 - 65# Sumo Deadlift High Pull

Tabata Squat Intervals
20 seconds of work followed by 10 seconds of rest - 8 times (4 minutes total).
Count number of squats for each interval.
17, 17, 17, 16, 17, 16, 17, 15

Total time: 01:01:00

Eva T's Blog

Tuesday, January 01, 2008

Location: Lake Sonoma

Workout: Endurance <90
Trail Run - out and back
- Oak Knoll Trail from the Lone Rock TH. Run down (easy), Run/speed hike out.
Time: 00:53:38



Lake Sonoma from the Oak Knoll Trail. Mount St. Helena in the distance.


It was frosty at the lakeside.


The long climb out near the trailhead.

December 2007 Recap
December exercise days: 7 of 31
December exercise hours: 4.75

DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.